Strength Through Variety (Part 4)
(The following is part of an interesting article written by All-Rounder John McKean several years ago. John has won many All-Round National and World Championships in his weight class, and has written articles for Muscular Development, Hardgainer, Strength and Health, Ironman, Powerlifting USA, and MILO – webmaster)
by John McKean
John McKean performing a 2-Bar Deadlift.
Can I entice you to try a short, intense, very stimulating all-round training schedule which capitalizes on these dynamic singular efforts? My training partner, Art Montini, has devised a unique circuit-like routine that is as exciting as it is challenging. Art schedules four or five exercises per session, each done for but 4 singles. Ordering the various lifts from lightest to heaviest, he does a first round of one exercise after the other with all of them at approximately 77% (based on their heaviest poundage for that day, not all-time bests – we still cycle the intensity to an upcoming contest). Art then does a second round with 85% for each lift, then a round with 92½ %, and a final rotation with 100% efforts. Montini claims a special mental “freshness” while powerfully bouncing from lift to lift and says the recuperation between rounds yields superior readiness for maximum attempts.
Following is a sample strength rotation schedule based on my current training for upcoming all-round competitions. I begin with a highly specialized, “heavy hands” total-body aerobic warmup (15-20 minutes) which thoroughly prepares my body to hit big poundages immediately. Note that the movements are ordered from lightest to heaviest.
John McKean perfoming an One Arm Deadlift.
Round 1: one lift/rep with 77½ % of that day’s maximum.
Round 2: 85%
Round 3: 92½ %
Round 4: 100%
Tuesday – Push Press, Steinborn, Neck Lift, Straddle Lift
Thursday – One-Arm Swing, Pullover & Push, Dumbell Squat, Zercher, Hand & Thigh
Saturday – Power Snatch, Dumbell Press, Pullover & Press, One-Arm Deadlift, Hip Lift
Each day’s session works every inch of the body, but any particular lift is only done once per week. One can freely substitute any power, Olympic or major bodybuilding movement, as long as attention is devoted toward involving the total musculature. Of course, workouts can be reduced if desired to two per week and with fewer exercises.